Breaking in the new belt

This weekend marks the 23 week out mark to my first show of the 2012 season.  Overall I am happy with how things are progressing so far, but I can't wait to be a little deeper into prep where it can be a little more visual than at the beginning.  Also, I finally received my Inzer Forever lever belt that I ordered in early December!  This is one thing I have been waiting for forever, but it was more than worth the wait.  I had to put it to good use and break it in with some deadlifts and what a better way than pulling a 8 rep PR with it during prep.  Just like all my other lifts I tend hold off using my belt and straps until my last few sets, so the majority of my pulls are raw.    

Here's how they went!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@495 / 1x8@565 / 1x6@565
Seated Leg curls- 4x12
Abductor- 3x20
Aductor- 3x20
Reverse Hypers- 4x10
Seated Calf press- 4x10
Standing Calf press- 4x12

-Luke

Vlog #8 // Cardio and Deads

Had a great one and here's how it went....

*Warm-ups excluded

Hammerstrength Pulldown- 2x8 / 1x10 / 1x12
T-Bar Row- 3x8 / 1x8*8
NG Pulldown- 2x8 / 2x10
Hammerstrength Pullover- 4x8

Cable Crunch- 4x10
Flat Crunch- 3x18

-Luke

Into to high rep!

Had a great one and here's how it went.....

Hybrid Sumo Deadlifts- 1x10@495 / 1x5@585 / 1x20@405
Leg curls- 4x8
Abductor- 3x15
Aductor- 3x15

Standing calf press- 4x8
Seated Single leg calf- 3x12

-Luke

Different approach

Today Alex and I took a different approach with our Rack Deads.  We pulled at mid shin with conventional stance and used green bands.  I'm not sure what the resistance equaled to at the top, so I didn't really keep track of the weight, but I was toast at the end.  This was a first time using bands and I am really excited to give these a try again.  Here's how it went.....

*Warm-ups excluded

Rack Deadlifts with Bands- 1x8 / 1x6 / 1x8
Leg curls- 3x10 / 1x8
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 2x12

Seated Calf press- 5x10

-Luke

Intensity!

Everyone I know brings a slightly different form of intensity to the gym.  Some are vocal and some keep to them self, but as long as your putting your effort towards the weights it doesn't really matter.  I am the type of person who doesn't say much.  I spend most of my time between sets thinking and visualizing my next set.  If you can't do in mentally then you will never accomplish it physically.  This past week I was able to meet up with Ty Goodrich and Alex Reynolds for an awesome Deadlift session.  We set up a few bars and did some work!  Each of us use a different technique to get psyched for a set, but we all have the same outcome!  Outwork our last set!!

Had a great one and here's how it went down.....

*Warm-ups excluded

Pullups(BW)- 5x10 (slow)
Seated Cable Row- 5x10
Single Arm BB Row- 3x8
Hammerstrength Pullover (Reverse Grip)- 3x10

-Luke

Keep the change!

I am a firm believer in variation and one thing I try to focus on is constant change in my workout routine.  Each workout I try different rep ranges to make sure I cover all areas of strength and endurance and to keep things interesting.  I tend to favor the 8-12 rep range, but the key is to leave no stone unturned, because no one really knows how your body will respond until you try it. 

Here is a video of my deadlift session last week where I worked up to a peak set of 18@455lbs.

Keep the change frequent and the progress will come with time.  Today I had a great one and here's how it went.....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 (Slow) / 1x10@495 / 3x8@495
Leg curls- 4x8
Reverse Hypers- 4x10
Aductor- 3x15
Abductor- 3x15

Standing Calf- 4x10
Single leg Seated Calf- 4x8

-Luke

Work with what you have



2 Weeks out from the 2010 NANBF Muscle Mayhem


Bodybuilding  is probably one of the most subjective sports and it usually comes down to what is favored at that time or day.  One of the things I have heard time and time again is that I may not carry a very aesthetic physique because of how I am built, shorter and blocker.  This creates an illusion of a thicker waist that is often not favored for symmetry.  One of the things I have been doing over the years is working with the genetics I have been delt and constantly striving to bring a improved overall package each year.  Doing this means placing more of an emphasis on some weaker areas in an all out effort to bring them up.  When it all comes down to it everyone is born with certain genetics, what you do with them is entirely up to you.

Had a great one and here's how it went...

*Warm-ups excluded

Hammerstrength Lat pulldown- 4x8
Ehlis row- 1x12@295 / 1x10@315 / 1x8@315 / 1x8@295*1x10@205
RG NG Pulldown- 4x8
Seated WG cable row- 3x10
Hammerstrength Pullovers- 4x10

-Luke

Time to step it up!

Tanning touch ups before the 2010 NANBF Muscle Mayhem

It has almost been 1 year since I started my 2010 contest season and I have to say that my motivation is at an all time high to improve.  Seeing everyone prepping this year and bringing their best really sets the standards high and I know I have a long ways to go to hang with some of the best on the stage.  In just 9 days the 2011 NANBF Muscle Mayhem and IFPA Pro USA is taking place, which puts me at exactly 1 year out.  Lately my training has been going great and I have been shifting some of my focus over to Squats and Straight Leg Deadlifts, which are some of my favorite lifts.  When it all comes down to it, if your not putting 100% toward improvement, your just spinning your wheels.  My goal is to do some damage!

Had a great one and here's how it went down......

*Warm-ups excluded

SLDL- 1x12@405 / 1x8@495 / 1x5@495
Seated Leg curls- 4x10
Glute Kickcback- 4x10
Abductor- 3x15
Aductor- 3x15

Standing Calf press- 4x8
Seated Calf press- 4x8

-Luke

Finishing Friday!

Its Apple Blossom here in Wenatchee all this week, so things are crazy to say the least.  There is a Food fair, carnival and two parades that finish off this weekend and then its back to normal!  I can't wait!!  I went in a little early today to hit up chest and abs before they started closing down some of the streets for the parade tomorrow morning.  I am also posting a video from my peak set of Hybrid Sumo Deadlifts from Wednesdays workout.  It was a great one and here's how it went.....

*Warm-ups excluded

DB Press- 1x12@130's / 1x5@150's / 2x10@120's
Nautilus Incline press- 4x10
Hammerstregnth Decline Press- 3x12
Cable Flyes- 3x15

Machine crunch- 4x12
Flat crunch- 4x10(+30lbs)

-Luke

Lunk Alarm!

I have a friend across the country that has been a huge inspiration for me. 3DMJ and  AAEFX athlete Big Jason Bosak!  The man is a beast and we both have very similar training methods.  He really playes a huge roll in motivation and always gives me something to strive for, knowing he is putting in the same work that I am at this very moment.  By all means its not a competition, just a source of motivation and support that really drives me to improve each and every day.  Lately I have really been rotating through the reps and today lined up to be a little higher, so I wanted to give 495 a try.  Had a great one this afternoon, here's how it went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x10@405 / 1x13@495 / 1x8@495
Seated Leg curls- 4x10
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 4x8(+50lbs)

-Luke

Drive

There are three major definitions of the word Drive.  First, it means to push or press onward forcibly.  Second, it means to put to flight by force or influence.  Lastly, it means to guide or direct.  The question is, what drives you to improve?  For me it is knowing others are doing exactly what I am doing right now.  They may be lifting more, but that is what keeps pushing me to improve day in and day out. 

What drives you to be your best!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x8@405 / 1x23@405 / 1x15@405
Leg curls- 4x6 (Slow Tempo)
Standing calf press- 4x10
Abductor- 3x15
Aductor- 3x15
Seated Calf press- 3x12

-Luke

Comfort zone

Never be afraid to step out of your comfort zone and try something new.  With so many training and diet techniques implemented in the sport today, who is to say which is right or wrong.  The key is to find what works best for you.  Continue to push your physique to the next level and never settling for anything less than your absolute best.

I had an amazing workout today!  I was able to pull another PR in deadlifts, 585x5!  I was supposed to progress to 575 for 6 reps, but with how things were feeling and little extra motivation. I decided to just go for it.  This was my last workout with this format on deadlifts, now I am going to implement a little more volume and see if I can break past this plateau.  Here's how it went....

Hybrid Sumo Deadlifts- 1x12@405 / 1x8@495 / 1x5@585 / 1x8@495
Leg curls- 1x10 / 3x8
Abductor- 3x15
Hyper extension- 4x10(+50lbs)
Aductor- 3x15
Glute Kickbacks- 4x10

Variation

Variation can be used in many different forms and incorporated into your current training program  It can help with consistent improvements over time and also minimizes plateaus and prevents boredom or staleness.  In addition, you can avoid overtraining by varying your program. It also gives you breaks from the stress of high intensity, high volume training.  You can implement variation in many ways such as the number of reps, sets, exercises, order, rest periods, weights, rep speed and even the type of grip you use.

Today I decided to do SLDL as a variation for deadlifts.  I am currently going to switch from week to week with Sumo's to help with my progression.  Here's how today went.....

*Warm-ups excluded

SLDL- 1x12@405 / 3x8@455
Leg curls- 1x12 / 1x10 / 2x6
Aductor- 3x15
Abductor- 3x15
Glute Kickback- 2x10 / 1x8

-Luke

Deadlift PR!

I have had an amazing couple of workouts the last few days!  Monday was chest and abs and I was able to meet up with Ty.  I took a few video's of my working sets and an example of how I like to do Machine Flyes, just a little variation with my grip and hand placement.  Yesterday was just some cardio on the recumbent bike and then I focused on stretching and foam rolling, which is making a huge difference with my recovery, injury prevention and flexibility.  This is one area that most people overlook.  I am in this sport for the long run, so I am taking all the preventative measures I can.  Today's focus was Deadlifts, hamstrings and glutes.  It is by far my favorite lifting day and I woke up ready to go!  So far I am really happy with my progress on deadlifts and I actually hit another Personal Best today!  Here's how it went....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@475 / 1x6@565 / 1x8@495
Leg curls- 3x8 / 1x10
Reverse Hypers- 4x10
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 3x10
-Luke

Deads with MassMuscleTV RAW!!!

I was fortunate to hit up a Deadlift session last week with MassMuscleTV's  RAW!  Their main focus is to bring the knowledge from top level competitors to you through Training, Nutrition, and Contest/Meet Preparation. Whether that be interviews or training videos there combining next level quality with next level content to equal your success in all things lifting.  MassMuscleTV  is your Number One spot for all things MUSCLE!

This week's main focus was on SLDL's.  Overall the workout really felt great and I actually hit a +2 rep PR with 455lbs my last set!.....So, I had to get a video! Also, I plan on focusing on these again for one more week before rotating back in Sumo's for one more push before a deload.  Here's how it went.......

 


BB SLDL- 1x12@405 / 1x8@455 / 1x10@455
Leg curls- 2x8 / 1x10
Abductor- 3x15
Adcutor- 3x15
Seated Leg curl- 3x20
Hyper extensions- 3x10
-Luke

Gave it a go

Today is one of my favorite lifting days, Deadlifts and Hamstrings!  My focus for today was a little higher rep and I wanted to give a go at one of my personal goals with 405lbs.  I warmed up with a few sets of 10 and then went for it.  I finished with 22 reps and found out I am out of shape...lol.  They were a little faster than I wanted, but its a start.  I then finished with one last set at 405 and moved on to finish off the workout.  It was a solid workout and here's how it all went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 2x10@405 / 1x22@405 / 1x10@405
Leg curls- 3x8 / 1x6
Aductor- 3x12
Abductor- 3x12
Glute kickbacks- 4x10

-Luke
 

Deadlift Day!

My good friend Ty and I have been lifting for the past few years together.  I can't thank him enough for all the support, motivation and drive hes given me.  He has been a huge help during my last four preps and for those who compete, you really get to "know" someone when it comes down to applying your tan.  Today we stayed a little lighter during our first working sets and focused on the speed.  Then we lit it up on the last set.  Here's the damage.......

*warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@455 / 1x6@545 *vid*
Leg curls- 3x8 / 1x10
Aductor- 3x18
Abductor- 3x18
Reverse Hyperextensions- 3x10 (+120lbs)
Glute Kickbacks- 3x10

-Luke

Hitting it RAW with MassMuscleTV

Check out MassMuscleTV's new series RAW!  Their main focus is to bring the knowledge from top level competitors to you through Training, Nutrition, and Contest/Meet Preparation. Whether that be interviews or training videos there combining next level quality with next level content to equal your success in all things lifting.  MassMuscleTV  is your Number One spot for all things MUSCLE!

Today the focus was on Stiff Leg Deadlifts because I haven't cycled them in my rotation for a while.  Overall they really felt great and the workout really flowed.  Here's the numbers.....

*Warm-ups excluded

Stiff Leg Deadlifts- 1x12@315 / 2x10@405

Leg curls- 4x8

Abductor- 3x12

Adcutor- 3x12

Hyper extensions- 3x10

Glute Kickbacks- 3x12

-Luke

First resolution off the list

Today started off just like any other winter morning in the Wenatchee valley, shoveling out my car to start the work day.  The difference was Deadlifts were on the menu, one of my favorites and they were all I could think about all day!  I took this workout with a slightly different approach, because I had one goal within reach and I wanted to give it a go.  Here's how it went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts-  1x12@405 / 1x10@455 / 1x8@535 ( Resolution #1 off the list)

Leg curls- 3x8 / 1x10

Abductor- 3x15

Aductor- 3x15

Hyperextensions- 3x10

Seated leg curl- 3x10

- Luke

A few short term resolutions

With the start of a new year I thought it would be appropriate to jump on the band wagon with all the resolutions and put up some short term personal goals.  My goal setting is an ever changing process, so with one comes another and so on.  This process makes sure I always give myself something to strive for, but obtainable.  Also, its out for all to see.  Here are a few...

1-  Deadlift 535lbs for 8 reps.  Here's last Wednesdays session.

2-  Deadlift 405lbs for 27 reps.
3-  Always maintain a positive outlook that the gyms will be less crowded in 3 months.

-Luke